“Life isn’t a matter of milestones, but of moments.”
– Rose Kennedy
It’s May and that means it’s time for MURPH!!!!
This year, we want to remember all the men who lost their lives in Operation Redwings, including Lt. Michael P. Murphy. Please take a moment and remember their sacrifice for our country.
We are offering a unisex t-shirt, a men’s tank top, and a ladies’ racerback tank top, all in charcoal black. Please use this link to pre-order your shirt so you have it for the Murph WOD on May 31st!!
Each shirt is $25, with $10 of each sale donated to the Travis Manion Foundation, CFK’s chosen hero foundation.
Get your order in now before time runs out on May 10th!!!
Crossfit – Nacho’ Average Leg Day
In a workout like this you don’t want to go full steam in the first round. If you do you’ll have a VERY VERY bad time. Our workout is 3 sets for reps of dumbbell step-ups, up-downs, air squats, hang muscle cleans, and bike calories. Each movement will be performed just shy of 1-minute to allow a transition period between each exercise. Biceps are cool, but don’t let your muscle cleans look extra “muscly” by swinging them all over the place.
The first workout in our line-up this week is 5 rounds for time of 10 wall balls followed by 10 alternating dumbbell snatches.
Crossfit – “DeathRow” Benchmark WOD
The goal of this workout is not to start off fast and taper as you go. Although, that’s what most of us would probably wish. Our workout today is one of the nastiest NCFIT benchmarks they’ve ever came up with. Our WOD will test your will power as you find out if you can hang on for all 10 rounds of alternating burpees and rower calories for 20 minutes.
It’s strongman Tuesday in Burn class. We have a 12 minute AMRAP of short running intervals, double-unders, and farmer’s carries.
Crossfit – Jump and Punch
Our pre-workout strength and conditioning workout will allow athletes to refine their barbell technique for the jerk. Today’s coaching will focus on the timing in the shoulder to overhead series and maintaining tension while overhead. The strength segment will allow athletes to build to a heavy set of 3 push-jerks. Today’s WOD includes box jumps, shoulder to overhead (athlete choice) , and front squats.
Grab your kettlebells! We have a training EMOM of rower calories, kettlebell front rack lunges, and kettlebell push press.
Crossfit – Breathe and Brace
Maintaining tension in the deadlift while your heart rate is through the roof is rather difficult, but it’s a skill you’ll find programmed in Crossfit a lot. We have 3 sets of 7 minute intervals. Each 7 minutes athletes will perform an 800 meter dash, 15 hand release push-ups, 15 deadlifts, and max sit-ups in the remaining time. We aren’t done quite yet. The coach will most likely lock the doors after the WOD to make sure no one escapes our finisher after the workout!
We have a six minute sandwich coming your way! Our workout is a double AMRAP of up-downs, sit-ups, dumbbell deadlifts, and push-ups.
Crossfit – Silkie Appreciation Day
Today’s workout is all legs and lats. Feel free to bust out your favorite pair of short shorts for this Quad God style workout. Don’t worry we won’t judge. Our strength component is four sets of squats building to a moderately heavy 2-rep back squat. Our conditioning is a never-ending ladder of wall balls and pull-ups.
In our workout we have an alternating EMOM of dumbbell squat clean thrusters and bike calories. Not comfortable dropping into the squat? No worries. We’ll have a power clean front squat version you can try.
Today’s two-part workout begins with a strength complex of 1 hang clean pull followed by 2 hang power cleans. Today’s benchmark workout is “Pick your Poison”. It includes 5 rounds of 10 hang power cleans followed by 50 double-unders. Other scaling options will be available in order to decrease the volume of this workout.
Level 2 will have an added core finisher of Romanian deadlifts and weighted Russian twists.
We’ll be prepping the hinge pattern and getting after it in today’s workout. We have running intervals, heavy swings, ring rows, and box jumps.